Self-isolation during this pandemic can affect both our mental and physical health. Many of us are missing out on some healthy habits and necessities we are used to. Staying at home more than we might have before can actually affect our health in different ways. One of them is decreased levels of essential vitamins, especially vitamin D. Fortunately, there are some things that can help.
So, why is the sunshine vitamin is so crucial for us? It plays a role in many body processes, for example, maintenance of normal blood levels of calcium and phosphate, support of the immune system, and regulation of kidney and cognitive function. So, it’s essential and helps your bones, muscles, and teeth remain strong and healthy.
Vitamin D is different from other vitamins since it acts as a hormone. Moreover, sunshine vitamin is necessary for every immune cell. People who lack vitamin D might have bone deformities and bone pain, provoked by a disease called osteomalacia.
Vitamin D can also help us avoid depression and other mood disorders. According to research, supplemental Vitamin D can boost mood in people who suffer from the seasonal affective disorder.
We can get vitamin D either from the diet or summer sunlight exposure, so it is clear why during the coronavirus pandemic, we may not be getting enough of this vitamin.
Vitamin D is created by our bodies when sunlight reaches the skin, that’s why during self-isolation, our bodies won’t be able to produce as much of sunshine vitamin. You can get Vitamin D simply by making use of the following effective tips:
1. Change Your Diet
One of the greatest sources of vitamin D is a diet rich in foods that contain vitamin D. This means it’s wise to add some foods to your daily menu right now. Although, vitamin D is only present in a small number of foods such as red meat, oily fish, liver, egg yolks, and fortified foods, even small doses of this vitamin will help you prevent vitamin D deficiency.
2. Take Vitamin D Supplements
Public Health England (PHE) recommends taking 10 micrograms of vitamin D supplements per day to provide your bones and muscles with enough macronutrients and keep them healthy and strong.
Since the vast majority of the population has vitamin D deficiency, it’s important to give your body enough sunshine vitamin. Supplements can really help.
If you have any chronic diseases or experience unexplained pain, mood swings that get more noticeable in the winter months, or you suffer from frequent infections, it’s time to consider a larger dose of vitamin D.
There are so many vitamin D supplements that have different doses, but in order to choose the best brand and dose, you need to consult your primary care physician and run a blood test that determines the levels of vitamin D in your blood.
3. Incorporate Some Lifestyle Changes Into Your Life
In addition to dietary changes and vitamin D supplements, it’s crucial to consider other lifestyle changes. Avoid things that are able to lower your vitamin D levels like smoking and excessive alcohol consumption.
Actually, self-isolation might be an excellent opportunity to learn techniques that help manage stress. For instance, meditation, mindfulness, or even time in your garden. Prolonged stress is harmful to your body since it activates the immune system and causes overall and chronic inflammation which in turn depletes your vitamin D stores.
4. Try To Get More Some Sunlight
You still can get some sun even while being on self-isolation and adhering to lockdown rules. You can still exercise outside, go for a walk, run, or cycle. Try doing these activities during daylight hours, particularly when the sun is out.